CHECK YOURSELF BEFORE YOU WRECK YOURSELF! This week in the FIT FIRST RESPONDER Book – CHAPTER 16, Coach JC inspires and motivates you to “CHECK YOURSELF BEFORE YOU WRECK YOURSELF!” JUST LIKE YOUR CHECK YOUR DUTY GEAR DAILY, SHOULD YOU ALSO CHECK...
UPPER BODY EMPHASIS STRENGTH A] DUMBBELL/KETTLEBELL TEMPO OVERHEAD PRESS 3X10 (5/1/X/0) B1] TEMPO PUSH-UPS 3X10 (3/1/X/0) B2] TEMPO SEATED BAND ROW 3X10 (3/1/X/30 MAX ROUNDS IN 6 MINS OF: 10 BAND CURLS 15 LATERAL DELT RAISE 20 TRICEP PRESSDOWNS FINISHER...
STRENGTH WOD EVERY MINUTE ON THE MINUTE X10 MINS: 2 CLUSTERS “CLUSTER” IS A CLEAN + THRUSTER. WOD 3 ROUNDS FOR TIME OF: 75 DOUBLE UNDERS (OR 225 SINGLES) JUMP ROPES 50 AIR SQUATS 25/18 CALS ON ASSAULT...
LOWER BODY STRENGTH A] 14 BACK SQUATS + 7 FRONT SQUATS X 4 SETS B1] BARBELL FRONT RACK REVERSE LUNGE 4X6 B2] DUMBBELL ROMANIAN DEADLIFT 4X10 C1] SINGLE LEG SQUAT 4X5 EACH LEG C2] PULL-UPS 4X10 FINISHER AS MANY ROUNDS AS POSSIBLE IN 10 MINS OF: 10 CALS ASSAULT BIKE 10...
